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The Fitness Plan for Your Lifestyle Article by: John Abdo

The notion that “more is better” doesn’t always apply to the amount of time and intensity required to have an effective workout. Since each person has his or her own specific needs, you need to assess your individual requirements and then follow a fitness plan that complements your lifestyle.

Unfortunately, most people believe that exercise must be performed at a certain high intensity and frequently throughout the week to attain significant results. Intensity and frequency obviously have significance, but they are not necessary. Since exercise is now known to have accumulative benefits, periodic or intermittent bouts of exercise have compounding, or “accumulating,” benefits over time. Committing to a “do what you can, when you can” approach, as opposed to an “all or nothing” approach, can produce some impressive health, strength, and fat-burning benefits. And, those who are time-restricted can approach their fitness with this attitude, as something is better than nothing.

I encourage shorter workouts periodically dispersed throughout the week, expending anywhere from 5 to 30 minutes. It might seem unreasonable, but you really can have a great workout in a short period of time and, when you have the time to exercise longer, go for it, making certain that you remain realistic and practical.

No matter what kind of exercise or routine you decide upon — a set of pushups, a 5-minute quick circuit, or a full-blown 60-minute workout — the key is to approach each workout with an “I am going to have a good workout no matter what” attitude. What disappoints people is the belief that if they are not exceeding their previous performance, they are not progressing or are possibly wasting their time.

It is my professional opinion that nobody performs at 100 percent all of the time, nor should anybody expect to. Expect days when you will feel sub-par. But on those “down” days, just do what you can, as this will be your best for that particular day. Always be pleased with yourself for what you did do instead of confusing yourself with what you have done in the past. Control unrealistic thinking from interfering with your progress.

The key to fitness and health improvement is consistency, not intensity. Space your workouts evenly apart throughout the week while allowing enough time in between sessions for your body to recuperate. Remember, workouts that are too intense or too frequent can over-stress the organs and tissues and deplete essential body chemicals, creating deficiencies. This can lead to over-training, injury, or illness.

By following a systematic approach to fitness that rotates your energies through an exertion-recuperation principle [see chart below], you can condition your body to burn fat, improve strength and endurance, and yield consistent progress.

Here’s a simple plan to follow, give or take 10-15 minutes for each workout session:

Monday AM:10m PM:10m
Tuesday AM:Rest PM:Rest
Wednesday AM:15m PM:20m
Thursday AM:Rest PM:Rest
Friday AM:10m PM:20m
Saturday AM:25m PM:25m
Sunday AM:Rest PM:Rest

WARNING: Please consult with a medical authority before attempting any exercise program, changing your eating habits, or consuming nutritional or weight-loss supplements. The information that precedes should not be construed as medical advice and is to be considered opinion only, that is both brief and incomplete in nature. To obtain a more complete analysis, it is suggested that you seek in-depth personalized consultations from professional authorities. Please use your wise judgment regarding any of the advice contained herein. The publisher and author assume no responsibility for personal injury sustained by or through the misuse of this information.

John Abdo is a renowned authority on life motivation, health, and fitness. John has inspired millions of people around the world to better their health and levels of fitness.


Learn more about John Abdo‘s No Excuses Workout and his powerful program Vital Living From the Inside-Out.

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The Fitness Plan for Your Lifestyle

By following a systematic approach to fitness that rotates your energies through an exertion-recuperation principle, you can condition your body to burn fat, improve strength and endurance, and yield consistent progress.

Read More
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